Mark F.

Tuesday 1.31.17

Mark F.

Warm-up:
Locomotion Routine
Barbell Warm-up
WOD Demo and Warm-up

WOD:
“Dead End”
AMRAP 3:
21 Deadlifts (155/105)(135/95)(115/80)
21 Over-the-Erg Burpees
Max Calorie Row in time remaining
Rest 3:00

AMRAP 3:
18 Deadlifts (185/125)(155/105)(135/95)
18 Over-the-Erg Burpees
Max Calorie Row in time remaining
Rest 3:00

AMRAP 3:
15 Deadlifts (225/155)(185/125)(155/105)
15 Over-the-Erg Burpees
Max Calorie Row in time remaining
Rest 3:00

AMRAP 3:
12 Deadlifts [...]


Coach Mal

Monday 30.1.17

Coach Mal

Warm-up:
Band Pull aparts during brief (20′s)
500m Row
WOD demo and Warm-up

WOD:
21-15-9 reps of:
Wallballs (20/14#)(20/14#)(14/10#)
C2B Pull-ups (Pull-ups)(B.A.N. Pull-up or Ring Rows)
Thrusters (95/65#)(75/55#)(55/35#)
Box Jumps (24/20#)(24/20″)(20/20″ or less)
Kettlebell Swings (55/35#)(55/35#)(35/25#)

Cool down:
Coach lead


Justin T.

Sunday 29.1.17

Justin T.

Sunday Funday WOD or Open gym

WOD:
4 Rounds
Not For Time:
15 Sit-Ups
20 Hip Extensions
25 Flutter Kicks
30 Banded Good Mornings


Welcome our newest athlete to the CFV community..Rachel!!

Saturday 28.1.17 Maddey’s Last Day!!

Welcome our newest athlete to the CFV community..Rachel!!

 

8am Power Hour:
Stamina Conditioning
EMOMx12:
Odd: 20 Wallballs (20/14#)
Even: 10 T2B

 

We’re going to miss you Maddey!

9am Team Hour: Teams of 2
“Maddey”
For time:
(While one team member works reps, the other runs 200m then tags the other out. Continue this process until all reps and movements are complete)
20 [...]


Coach Logan

Friday 27.1.17

Coach Logan

Warm-up:
500m Row
3×30′s on shoulders and 20 banded pull aparts
Movement demo and WOD Warm-up

WOD:
2 Rounds:
21 OHS (95/65#)(75/55#)(65/45#)
21 C2B Pull-ups (Pull-ups)(B.A.N. or Jumping)
21 Power Snatch (95/65#)(75/55#)(65/45#)
21 Over-the-Bar Burpees

Post WOD:
Cool Down


Inga

Wednesday 25.1.17

Inga

Warm-up:
Barbell Warm-up:
Rope climbs (5-7 climbs)

Strength:
1. Snatch
60%/2
70%/2
75%/2
80%/2
(85%/2)2
(90%/1)2

2. Clean & Jerk
60%/2+1
70%/2+1
75%/2+1
80%/2+1
(85%/2+1)2
(90%/1)2

3. Front Squat
60%/2
70%/2
75%/2
80%/2
(85%/2)2

OR

4. Back Squat
60%/2
70%/2
75%/2
80%/2
85%/2
(90%/2)2

DTS:
EMOMx12:
Odd: 6 TTB + 6 OHS (95/65#)
Even: 6 TTB + 6 Thrusters (95/65#)


Our Team

Come experience the difference for yourself and power your life in a fun and supportive environment.

Crossfit Viera Team

Protected: Warm-up 18.8.17

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